190620

Warm-up
Coach Led

Metcon
Deadlift (3-3-3-3-3)
climb to a heavy set of 3, no dropping, touch-and-go

Metcon
Metcon (Time)
5 Rounds
10 single arm oh lunge (50/35)
10 push-ups
10 pull-ups

Dumbbells for the lunge. 10 minute cap, rest 2 minutes after the final athlete finishes.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
8 single arm oh lunge
6 burpees over dumbbell
4 pull-ups

Challenge
Metcon
flat bench db press: 4×15 (moderate)
single arm dumbbell curl: 3×12 on each arm (moderate)
single arm front raise: 3×8 each arm (light)